Double the weight loss efficiency in winter! 3 taboos+2 habits, take effect in 3 months

When winter arrives, wrapped in a down jacket, the flesh on the waist seems to automatically enter "stealth mode". But you may not know that in low temperature environments, the body silently burns more calories to maintain body temperature. Seizing the metabolic dividend period at this time may result in better weight loss than summer The sky is still fierce. But don't rush to be happy, there are ways to lose weight in winter, stepping into these pitfalls may lead to weight loss and gain.

1. Three tips for losing weight in winter Misfortune

1. Heating by skipping breakfast

When the body temperature is at its lowest in the morning, many people choose to use a hot blanket instead of breakfast. In fact, fasting can activate the body's "energy-saving mode" and reduce the basal metabolic rate by 15%. What's more, lunch is easy to eat revenge, and a Spicy Hot Pot can eat calories all day.

2. Keep warm with high calorie drinks

Holding a cup of hot milk tea with a milk cap can indeed warm your hands and heart, but the sugar content of this type of drink is comparable to three bowls of rice. Commercial hot drinks often use vegetable fat powder and syrup to enhance taste, drinking two cups is equivalent to eating an extra meal.

3. Completely give up outdoor activities

Cold air is not a reason to stop exercising. Exercising in an environment around zero degrees Celsius results in a 20% higher proportion of fat energy supply compared to room temperature. Sitting indoors for a long time not only misses the golden period of fat burning, but may also lead to vitamin D deficiency.

2. Two core habits to double the efficiency of weight loss

1. Smart eating "warm food"

Change frozen yogurt into warm soybean milk and salad into steamed vegetables. Warm food can prolong satiety while avoiding the stimulation of fat accumulation caused by raw and cold food. Cooking with cinnamon and turmeric as isothermal seasonings can both increase body temperature and promote metabolism.

2. Utilize fragmented time for exercise

Perform wall squats while watching TV and alternate leg lifts while scrolling through your phone. Six sets of high-intensity interval exercise for one minute every day have a sustained fat burning effect comparable to running for half an hour. Before taking a shower, make three sets of flat supports to ensure that the water temperature rises to a comfortable level.

Three and three month effective winter weight loss plan

1. Week 1: Adjust the diet structure

Replace porridge with coarse grains Congee, and select parts of meat with low fat content. Ensure 1 fist of high-quality protein per day, 2 fists of dark vegetables, and a staple food no larger than the size of 1 fist.

2. First month: Establish exercise rhythm

Start with 10 minutes of home exercise every day and gradually increase to 30 minutes. Try fun exercises such as dance mats and fitness rings, and warm up thoroughly before and after exercise in a low-temperature environment.

3. Third month: Consolidate metabolic levels

Add moderate strength training to increase muscle mass. For every 1 kilogram increase in muscle mass, consume an additional 110 calories per day. Ensure 7 hours of sleep, as insufficient sleep can lead to an increase in ghrelin levels. Don't let heavy winter clothes become an excuse for laziness, start implementing this plan now and wait until spring When you take off your coat, you will thank yourself for persisting now. Remember, fat is most afraid of those who persevere. Choose the right method, and this winter will be your biggest comeback Good timing.